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5x5x60kg ohp 4x15x push ups 4x10x23kg cable front raise 3x12x32kg cable push down 3x12x32kg cable biceps curl 3x12x hyper extension #gym
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4x8x40kg ohp 4x8x wide grip pull up 3x12x horizontal lying row 3x12x50kg lex extension 3x12x14kg hammer curl 3x12x50kg cable pulldown #gym
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4x10x dips 5x5x50kg ohp 4x14x20cm feet elevated push up 4x8x2x20kg db seated ohp 4x10x40kg cable triceps pulldown #gym
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5x5x50 sumo barbell ohp 3x10 feet elevated push up 3x8x22kg seated db ohp 3x12x6,25 cable lat side raise 3x12x26,25 face pulls #gym
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5x5x50kg ohp 3x10x30kg seated db press 3x10x35kg ez bar biceps curls 3x10x10kg db side raise seated 3x10x35kg triceps extension 3x10x16kg alternating hammer curls 3x10x52kg rope pulls #life
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Ohp 5x50kg 4x55kg 3x60kg 2x65kg 1x70kg 1x72kg 1x74kg 3x20x feet 40cm elevated push up 3x10x20kg seated db ohp 3x15x9kg cable one arm side raise #gym
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5x5x50kg ohp 3x10x20kg seated db press 3x10x35kg ez bar biceps curls 3x10x10kg db side raise seated 3x10x35kg triceps extension 3x10x16kg alternating hammer curls 3x10x50kg rope pulls #life
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4x8x20kg seated dumbbell ohp 3x12x11kg cable side raise 3x12x25kg cable front raise 3x12x45kg cable triceps dips 3x10x14kg dumbbell hammer curl 3x10x7kg seated dumbbell side raise 3x10x14kg dumbbell hammer curl #gym
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4x8x20kg dumbbell seated ohp4x10x11,3kg cable side raise4x20x15cm feet elevated push up4x10x36kg cable biceps curl 4x12x50kg cable triceps pushdown #gym
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5x5x90kg bench press 5x5x pull ups wide grip 3x12 push ups 3x12 lying barbell row 3x12x23kg cable flys 3x12x52kg cable horizontal row 3x12x36kg cable push down 3x12x32kg cable biceps curl #life
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5x5x50kg ohp, 3x10x22kg db shoulder press, 3x10x35kg barbell curl, 3x10x10kg side db raise, 3x10x35kg ez bar triceps ext, 3x10x18kg alt hammer curl, 3x10x50kg rope pulldown #life
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5x5x wide grip pull up 4x10 wide grip horizontal pull up 4x10x50kg standing barbell row 4x10x40kg lying barbell row 4x10x32kg one arm cable row 3x12x52kg kneeling high cable row 3x12x ab wheel /self
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4x8x45kg ohp 4x8x pull up 3x10x59kg seated cable row 3x12x20kg cable rope pulldown 4x8x59kg leg extension #gym
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sumo ohp 5x5x50kg feet elevated push ups 3x10 dumbbell ohp 3x8x18kg cable lateral raise 3x12x11,3kg face pulls 3x12x36kg #life
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sumo ohp 5x5x50kg feet elevated push ups 3x10 dumbbell ohp 3x8x16kg cable lateral raise 3x12x9kg face pulls 3x12x31kg #life
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sumo ohp 5x5x50kg feet elevated push ups 3x10 dumbbell ohp 3x8x22kg cable lateral raise 3x12x11,3kg face pulls 3x12x41kg #life
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4x8x45kg ohp 4x8x pull up 4x8x59kg seated cable row 3x12x20kg cable rope pulldown 4x8x59kg leg extension #gym
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4x8x80kg bench press 4x8x pull up 4x8x60kg leg extension 4x8x18kg seated db ohp 3x12x32kg cable biceps curl 3x12x54kg triceps cable pushdown #gym
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5x5x80kg bench press 5x5x60kg speed bench press 5x5x80kg wide grip bench press 5x5x50kg ohp 10-8-6-4-2x pull up 3x2x10x16kg hammer curl 3x10x50kg cable pressdown #gym
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5x5x80kg bench press 5x5x60kg speed bench press 5x5x80kg wide grip bench press 5x5x50kg ohp 10-8-6-4-2x pull up 3x2x10x16kg hammer curl 3x10x50kg cable pressdown #gym
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